dedicatetowin’s BodyBlog

Bodybuilding Principales:

Its Good I Think.
Increasing Weights - increases muscle size.
Increasing Repetitions - increases muscle strength with less growth in size
If you over-stimulate the muscle, growth in strength and size will be inhibited. The levels of overstimulation are dependent on each individual. It would be unreasonable to double the amount of weights. Make sure that you can do at least 4 to 6 repetitions.
The amount of weights to use is dependent on the goal of the participant and the fitness level. If the goal is to build muscle at the fastest rate then 6 to 8 Reps should be done with a heavier weight. If the goal is to simply tone or maintain the existing muscle strength then 12 to 16 Reps should be done with a lighter weight.

REPS    WEIGHTS    %1RM    RESULTS    REST PERIOD
6 - 8    Heavy    85%-90%    Building at the fastest rate    2 -3 minutes
8 - 12    Medium    70%-80%    Building/Toning    1 minute
12 - 16    Light    50%-65%    Toning    30 seconds

Weight Training - Exercises To Build Muscle & Strength
Prior to strength training, warm up and flexibility exercises should be performed. Warm up should include at least 5 minutes of aerobic activity to provide increased blood oxygen levels and increased body temperature. Both of these factors will increase the effectiveness of the strength-training workout.
Exercise sessions should be organized so that the larger muscle groups are exercised first, followed by the smaller muscle groups.
The order of groups should be as follows:
Abdomen
Hips and lower back
Upper Legs
Calves
Chest
Upper back
Shoulders
Triceps
Biceps
Waist
Neck

Weight Training - Exercises

Chest Exercises    Muscle Group
Bench Press    Pectorals, Triceps, Anterior Deltoids
Inclined Flye    Outer/Inner Pectorals, Anterior Deltoids
Inclined Press    Upper, Pecs, Triceps, Anterior/Medial Deltoids
Declined Press    Lower/Outer Pectorals, Triceps, Anterior Deltoids Pectorals
Pushup    Triceps, Anterior Deltoids
Cable Crossover    Upper/Lower Pectorals
Pec Deck    Pectorals, Anterior Deltoids

Back Exercises    Muscle Groups
Shrugs    Trapezius
One Arm Row    Trapezius, Latissimus Dorsi
Pull-ups    Biceps, Rhomboids
Back Extension    Erector Spinae
Roman Bench    Erector Spinae
Seated Row    Erector Spinae, Latissimus Dorsi, Biceps
Lateral Pull Down    Latissimus Dorsi, Biceps

Shoulder Exercises    Muscle Groups
Overhead (Military) Press    Medial Deltoid, Triceps
Lateral Raises    Anterior/Medial Deltoid
Front Raises    Anterior/Posterior Deltoid
Prone Flye    Posterior Deltoid, Rhomboids

Arm Exercises    Muscle Groups
Barbell Curl    Full Biceps/Forearms
Dumbbell Preacher Curl    Upper/Outer Biceps
Standing Dumbbell/Low Cable    Inner Biceps
Seated Hammer Curls    Outer Biceps/Forearms (Brachialis)
Seated Inclined Dumbbell Curls    Lower Biceps
Triceps Kickback/Dip    Triceps Lateral Head
Triceps Seated OverHead Ext    Triceps Medial Head
Triceps Lying Extension    Triceps Long Head

Lower Body    Muscle Groups
Squat    Gluteus Maximus, Quads, Hamstrings, Erectors
Front Lunge    Gluteus Maximus, Quads, Hamstrings
Calf Heel Raise    Gastrocnemius, Soleus
Hip Extension    Gluteus Maximus
Hip Abduction    Abductors, Outer Thigh
Hip Adduction    Adductor, Inner Thigh
Leg Press    Gluteus Maximus, Quads, Hamstrings
Leg Extension    Quads
Leg Curl    Hamstrings

Abdominal    Muscle Groups
Upper Crunches/Inclined Sit-up    Upper Abdomen
Lower Crunches/Leg Raises    Lower Abdomen
Side Crunches    Outer Obliques
Crunch Machine    Abdomen, Hip Flexor

From Shapefit.com

i welcome comments.

Mirza Arslan.

Train Hard

well these are some things that you should keep in mind while Bench Pressing believe me your bench press will increase and you will gain more strength and a lot more affect on your chest.

here it is:

1.Shoulder + Back exercise warm up daily in front of wall(placing your hand against a wall while being a little far from it and try to touch your fingers to wall and dont bend just stand straight) 10 min
2.Adequate warm up especially shoulder and back
3.Keep Your Feet On the Ground
4.Visualize lifting the targeted weight
5.You know,You can lift that weight
6.Squeeze your Glutes
7.Keep your Glutes ON THE BECNH
8.your bicep is strong so Hold the Barbell a little Wider or if your tricep is strong hold it a little closer.
10.Use a Thicker Bar (grip Counts much)
11.Pyramid Up in 3 sets in warm up
12.Rest of 3-5 min between 1RM
13.Keep your body warm
14.Look at the Barbell all the time and see it on top (dont stop or think to stop!Lift it)
15.Keep the Chest Up
16.Look for barbell sides and see if they are properly screwed and balanced.

any comments or some body want to add some more into it.

Welcom.

Mirza Arslan

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